February 20, 2018


Deck of Cards on a rainy day with Cossack Squats, Pushups, Burpees, and Situps.  Jokers = 800 and 400 m runs



3 Rounds of AMRAP 4:00, Rest 4:00

Iron Lung” Part #1
27 Calorie Row, 27 Wallballs (20/14), 27 CTB Pull-Ups

Rest 4:00

“Iron Lung” Part #2
21 Calorie Row, 21 Wallballs (20/14), 21 TTB

Rest 4:00

“Iron Lung” Part #3
15 Calorie Row, 15 Wallballs (20/14), 15 Pull-Ups

February 14,15, 2018

Valentines Day

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This was a great way to start a Wednesday


Crossfit Games 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Well, this one did not go as well as expected.  In 2015 I completed 5 full rounds + 12 Toes to Bar.  I really did expect to do better than last time.  Oh well...Ill keep trying

February 13, 2018

Today we went deep into the pain cave with two short workouts that will test anyone's resolve.

1.  100 Burpees for time

I finished this in 4:28.  My best ever is 4:26 so I am feeling really good right now.

2.  100 Calories on Assault Bike for time

Justin crushed it at 4:30 while the rest of us finished between 5:30 and 9 minutes

These workouts are tough but necessary.  They provide a max effort stimulus that also is a benchmark for fitness. 

Try it and post your scores.  Standards- clap overhead, jump high enough to get off the ground, hips extended, sternum touches ground.

February 12, 2018

After a weekend of rest and wrestling, we got back to it this morning.  I felt pretty good after spending some time following a Julia Jarvis Yoga class online.  In doing so, I realized that i am super tight in certain areas that my current stretching/mobility protocol has not been hitting.



50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

I made it to the snatches in plenty of time to get some but probably not all of them.  I had high hopes to make it to the Muscle Ups, but moved too slow on the T2B and C2B pullups.  I tried a snatch or two but failed on both and settled with 280 reps. 

February 6,7,8, 2018

Feb 6

2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats


Feb 7

Assault Bike Assault

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I kept the fast pace over 25 mph on first part, over 29 mph on 2nd and over 31 mph on third.  Make it more fun by penalizing lack of performance on the final 60 second sprint .  If it drops below 31 = 10 burpees, below 30 = 20 burpees and continue adding burpees for every mile an hour. 

Feb 8

Warm up with the Kettlebells then

5 kb swing at 53

5 pullups

5 walkout to spiderman reach



do another round with a 70 lb kettlebell

Jump rope 3 min


Back to running today

21 Kb swings

21 pullups

Run 400

15 kb swings

15 pullups

Run 800

9 kb swings

9 pullups

Run 400

February 5, 2018


Happy Birthday to KIM RAY!!

This guy is an absolute inspiration to us all.  Kim turns 57 tomorrow and you would never know it.  He is fast, strong and has an amazing attitude.  Kim was the 2nd or 3rd person to join this group and has been a leader by example since the first day he ever showed up.  Young guys come to the group and think they are going to drop him but they get hammered into the ground and cry. 

Kim is what we all aspire to be.  A quiet leader who lives by a strict moral code.  Competitive but friendly, he will never let anyone win.  If you do beat him on occasion, believe me...you earned it.  Born with genetically weak ankles, Kim has overcome sprain after sprain to go as hard as anyone 1/3 his age.

Happy Birthday Kim!



3:00 Light Bike
Spiderman and Reach, each side (Video)
Walkouts (Video)

Low Intensity:
4 Step Up, Step Downs to Box
4 Calorie Bike
5 Empty Bar Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans

Build steadily through power clean loadings, followed by reducing back to Part #1 loading.

1 Round, at moderate intensity:
5 Box Jump Overs
5 Calorie Bike
5 Power Cleans


“Come Clean” Part #1
AMRAP 3:00:
24 Box Jump Overs (24″/20″)
21/16 Calorie Assault Bike (24/18 Air Bike)
Max Power Cleans (135/95)

Rest 3:00

“Come Clean” Part #2
AMRAP 3:00:
21 Box Jump Overs (24″/20″)
18/14 Calorie Assault Bike (21/16 Air Bike)
Max Power Cleans (155/105)

Rest 3:00

“Come Clean” Part #3
AMRAP 3:00:
18 Box Jump Overs (24″/20″)
15/12 Calorie Assault Bike (18/14 Air Bike)
Max Power Cleans (185/135)

Rest 3:00

“Come Clean” Part #4
AMRAP 3:00:
15 Box Jump Overs (24″/20″)
12/9 Calorie Assault Bike (15/12 Air Bike)
Max Power Cleans (205/145)

January 23, 2018

Excellent start to the day today!

Alternating OTM x 10 (5 Rounds)
Even Minutes – 14/10 Calorie Assault Bike
Odd Minutes – 5 Overhead Squats


3 Rounds:
50 Air Squats
35 Pushups
20 Calorie Row

Post times

I finished this one in 8:41 and we set the standard of the pushups to be touching our chest to an abmat which is shorter than the closed fist in which the Navy uses. 

January 22, 2018

It was Justin's 40th Birthday this morning so he strapped on the 20 lb vest

I searched the archives for a 40th birthday.  The closest I could find was Will Kelley's 41st birthday.  It has been some time since we did this one, so we dialed back all reps to 40 and hit it.

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There was a great turnout and the weather was nice and warm for a pleasant change.

Happy Birthday Justin!

We have done this workout 9 times and my results are all over the board.  The first time was August 19, 2009 on my 40th birthday which was before the tradition of weighted vests on your birthday started.  I did it in 22:38.  It has been done on other people's birthdays without a vest but also on my own birthday again with increased weights of a 20 lb vest, 70 lb kettlebell, and 75 lb thruster.  This one took 41:55. 

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January 17, 18, 2018

A massive cold front came through town and dropped the temperatures to single digits.  A few inches of snow came with it overnight making the roads a little slick.

In a moment of weakness, I started wondering who might show up on a morning like this.  All the guys from the Mountain areas were likely out, it was a Wednesday which is usually run day and we have a lighter crowd traditionally.  Who would come?  I sent a text to a few of the guys who live close by and got negative responses.  Then, it happened...

I sent out an email saying that for the first time in the history of the RRL we would cancel the morning workout for any reason.  This time it was weather. 

I slept in and it felt wonderful.

Around 10:30 am, emails started flying around about breaking an 11 year streak of never cancelling a workout.  Jody suggested a 4 pm workout to keep the streak alive and we had a good turnout.  Kevin, Jody, David, Michael, Matt G, and I did a rowing workout that was a lung burner.

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So, I guess we still haven't cancelled a workout, only postponed.


Today, it was 16 degrees but we had an awesome showing.  Justin brought a friend, Wade brought a friend and Matt Greenwell was back for day 2 in a row.  So many of the regulars were there today getting this day off to an amazing start.

Also, Justin is the KING of the Assault Bike.  Byron, if you are reading, you better keep up the intensity because Justin is coming for you.



5 Rounds, starting every 4:00:
10 CTB Pull-Ups
18 DB Snatches (50/35)
15/12 Calorie Assault Bike

If we are using an Airdyne today, complete 21/15 calories.
If we do not have access to a bike, complete on the rower for equal calories (15/12).

Rounds start on the 0:00, 4:00, 8:00, 12:00, and 16:00.
After completing the work inside the round, time remaining before the next interval is rest.
Score today will be our *slowest* round of all five.

Januray 16, 2018

Wim Hof

Crossover Symetry

Warm up

6 Rounds of a 1:00 Window:
12 GHD Sit-Ups + Max Kipping Handstand Pushups in time remaining.
Rest :30s between each round.

Score is your *lowest* round of kipping handstand pushups across all rounds.


5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
20/14 Calorie Assault Bike Bike
Max 10 Meter Shuttle Sprints in time remaining.

Set two cones 10 Meters apart from each other for the shuttle runs. Each time you move cone to cone (1 length, or 10 Meters), this counts as 1 rep. This is the scored portion. Add the total from all five rounds together

January 15, 2018

Wim Hof

Warm up

Crossover Symetry

10 Hang Squat Snatches (75/55)
30 Double-Unders

5 min rest

On the Minute x 9:
“X” Thrusters (95/65)
“X” CTB Pull-Ups
“X” Barbell-Facing Burpees

Level 1 – 5 Repetitions
Level 2 – 4 Repetitions
Level 3 – 3 Repetitions


I chose 5 reps and was finishing around :45 seconds for the first 7 rounds.  8 and 9 were closer to :50 seconds

January 10, 11, 2018

Jan 10, 2018

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Thursday January 11


AMRAP 2:30: Burpee Box Jump Overs
 – Rest 1:00 – 
AMRAP 1:30: Burpee Box Jump Overs
 – Rest 1:00 –  
AMRAP :30: Burpee Box Jump Overs

Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx.

3 Rounds:
Minutes 0-2 – 26 Alternating DB Snatches (50/35)
Minutes 2-4 – 30 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Bar Muscle-Ups
Minute 5-6 – Rest

Score today will be total bar muscle-ups completed across all three rounds. There is no additional rest between rounds aside from the final minute (5-6) that must be a rest period. Athletes are allowed to take as many attempts on the pull-up bar as they would like for the bar muscle-ups. They do not need to be unbroken. If we are still training towards our first bar muscle-up, today would be a good day for 1:00 of CTB Pull-Ups.

Happy Birthday Jody

Happy Birthday Jody

January 9, 2018

Wim Hof Breathing

Crossover Symetry

Warm up

12 minutes Front Squat/ Back Squat

Odd Minutes 3 Front Squat

Even Minutes 6 Back Squats


“Three Wheels” Part #1
AMRAP 3:00
10/7 Calorie Assault Bike
12 Power Cleans (135/95)

Rest 3:00

“Three Wheels” Part #2
AMRAP 3:00
10/7 Calorie Assault Bike
8 Power Cleans (175/115)

Rest 3:00

“Three Wheels” Part #3
AMRAP 3:00
10/7 Calorie Assault Bike
4 Power Cleans (205/135)

January 8, 2018

Icy conditions kept everyone but Reggie at home.  Thank you Reggie for coming!

Wim Hof Breathing


Crossover Symetry

Dirty 30 from Comptrain

"DIRTY 30"

For Time:
30 Box Jumps (24″/20″)
30 CTB Pull-Ups
30 KBS (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wallballs (20/14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

Took me 16:59